In order to maximize your results, in whatever it is you are trying to do--- whether it be lose weight, gain muscle, get leaner--- it’s very important that you maintain proper hydration. A lot of people still don’t know how much water they should be drinking though…
The easiest way to figure out if you are taking in enough water is to remember that you need 150ml of water for every 100 calories you take it. So, first figure out how many calories you should be eating a day. We’ve talked about this before… it depends on your goals and your activity levels.
Once you’ve figured out how many calories you should be having a day, divide your number by 100. Let’s say it’s 1200 calories… divided by 100… is 12. Now multiply 12 by 150...you get 1800. You should be drinking 1800 ml of water every day to stay optimally hydrated, or 1.8 litres. This is just your starting point though. If you are doing a great deal of activity in a day… if you are sweating a lot… spending time outside in the heat… you need to up this amount of water to compensate.
And the easiest way to check if you are properly hydrated?
Your urine color. Your urine should be a very pale yellow, or clear. If it’s darker in color… you need to be drinking more water.
How to set yourself up for optimal hydration when training:
First, you want to set yourself up for your training session optimally hydrated. Take in at least 250-500 ml of water 10-15 minutes BEFORE you train. That will insure you are as hydrated as possible for your training session.
During your training, you want to take in another 250 ml of water every 15 minutes throughout the session.
Finally, after your training session, you want to take in at least 250 ml of water EVERY 20 minutes until your urine returns to the pale yellow or clear color.
Now, how do you make sure you are reaching your hydration goals every day? Get yourself a water bottle. I use a one litre bottle that I fill three times a day. That way, I know I am reaching my hydration goals.
Pro Tip: Drink a pint of room temperature water at the start of your day with a pinch of sea salt in it to set yourself up for optimal hydration throughout the day.